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SPARTAN MEAL PREPS | FREE NUTRITION GUIDE
BULKING & MUSCLE GAIN MEAL PLAN
Fuel your training, support muscle growth, and stay consistent with a structured high-protein nutrition plan.
Recommended Starting Calories
MEN 1,800–3,200+ Calories per day
WOMEN 1,600–2,600+ Calories per day
These are general starting ranges to help guide your muscle gain journey. Your calorie needs depend on body size, activity level, training intensity, and individual fitness goals. Some individuals may require additional calories to support muscle growth and recovery.
DAILY PROTEIN GOAL 0.7–1g per lb of body weight
Consistent protein intake supports muscle repair and growth, especially when paired with progressive resistance training.
Your Daily Meal Plan & Schedule
Your meals, shakes, and snacks should work together to meet your total daily calorie and protein goals. Adjust portions based on your individual needs and progress.
01
UPON WAKING
Morning Muscle Gain Shake
Start your day with a protein-rich shake containing carbohydrates, fruit, and healthy fats.
Approx. 300–400 calories
SPARTAN MORNING SHAKE RECIPE
- 1 scoop protein powder
- ½ banana
- ½ cup oats
- 1 tbsp organic peanut butter
- ½ cup blueberries or strawberries
Actual calories depend on the ingredients and portions used.
02
MEAL 1
Spartan Breakfast
A satisfying, protein-rich breakfast to fuel your day.
Approx. 400–600 calories
03
MEAL 2
Spartan Lunch
A balanced meal with protein, carbohydrates, and nutrients to support training and recovery.
Approx. 400–780 calories
04
MEAL 3
Spartan Dinner
Finish your day with a substantial, protein-focused meal.
Approx. 400–780 calories
05
1–2 HOURS BEFORE BED
Hot Lemon Ginger Tea
An optional caffeine-free evening beverage to help you unwind.
The original Spartan guide included digestive enzyme tablets with meals. These supplements are not routinely necessary for everyone. Use them only when appropriate for your individual needs.
Smart Snacks & Extra Calories
Fuel Your Muscle Gain Goals
If your main meals do not provide enough calories to meet your daily target, add nutritious snacks throughout the day.
Protein Shakes Protein Bars Fresh Fruit Trail Mix Greek Yogurt Nuts & Seeds Peanut Butter Oatmeal
Choose snacks that help you reach your calorie and protein targets without sacrificing overall nutrition quality.
Optional Intermittent Fasting
Fasting Window
12–16 HoursA period without calorie-containing foods or beverages. Water and unsweetened, calorie-free drinks may be suitable.
Eating Window
8–12 HoursConsume your daily meals, shakes, and snacks during this period, ensuring you reach your calorie and protein targets.
Intermittent fasting is optional, not necessary for building muscle, and may make it harder to consume enough calories. Prioritize total daily nutrition and training recovery. If you choose to fast, schedule your morning shake inside your eating window. Fasting may not be suitable for everyone, including people who are pregnant, have a history of eating disorders, or use certain medications.
Proper Hydration
Hydration Is Key
½–1 Gallon DailyThis is the hydration range from the original Spartan guide, approximately 1.9–3.8 liters. Individual fluid needs vary based on training intensity, activity, climate, diet, and health conditions.
Drink regularly throughout the day and replace fluids lost during training without forcing excessive water intake.
TRACK YOUR PROGRESS
Stay consistent with your training, nutrition, hydration, and healthy habits using our free 4-Week Wellness Tracker.
GET YOUR FREE WELLNESS TRACKER →FUEL YOUR MUSCLE GAIN GOALS.
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Every fitness journey is different. This guide provides a starting point to help you reach your goals. For more personalized calorie recommendations, meal planning guidance, or help adjusting your nutrition to your lifestyle and fitness goals, contact the Spartan Meal Preps team. We're here to help you stay consistent and get the most out of your meal plan.